Oct 22, 2018

10.22.18

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (No Measure)

EMOM X 15 Minutes

Minute 1 – 5/5 Dual KB Step-up

Minute 2 – :40 Bodyweight Wall Sit

Minute 3 – Rest

Metcon (Time)

2 Rounds

800m Run

-Rest 2:00-

400m Run

-Rest 2:00-

Oct 20, 2018

10.20.18

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (Time)

Partner WOD

100/80 Calorie Row

80 DB Front Squats

60 Burpees

40 Toe’s To Bar

20 Strict HSPU
Split reps anyway

Oct 19, 2018

10.19.18

in Uncategorized

Custom Made CrossFit – CrossFit

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Bench Press (5-5-5-5-5)

Oct 18, 2018

10.18.18

in Uncategorized

Custom Made CrossFit – CrossFit

Metcon (No Measure)

Extended Warm-up

EMOM x 8 Minutes

Odd- Row 12/9 Cals

Even-Elbow Plank
Stroke Rate should be 20 or less

Metcon (6 Rounds for calories)

6 Rounds:

2:00 Row For Calories

1:00 sit-ups (25 or less)

1:00 Rest